Depression

Long-lasting depression gradually worsens a person’s health both physical and mental. Depression is one of the largest contributors to worldwide disability and suicide deaths [1]. Depression is a serious mental health condition that can have a significant impact on a person’s quality of life. While medication and therapy are often recommended treatments, there are also natural remedies that can help manage symptoms.

Here are some natural remedies for depression:

Exercise

Exercise is a natural mood booster that can help reduce symptoms of depression. It releases endorphins, which are chemicals in the brain that help improve mood. Exercise can also help reduce stress and anxiety, which are often associated with depression. Aim for at least 30 minutes of moderate exercise most days of the week.

Relaxation techniques

Relaxation techniques such as deep breathing, progressive muscle relaxation, and visualization can help reduce stress and anxiety, which can improve symptoms of depression. These techniques can be practiced at home or with the guidance of a therapist.

Meditation and yoga

Meditation and yoga combine physical activity with stress reduction, making them effective natural remedies for depression. Some studies have shown that yoga may be beneficial for improving depression symptoms

Yoga and meditation are recognized as effective non-pharmacological interventions for depression, with 2025 clinical evidence supporting their use primarily as adjunctive therapies alongside standard care. 

Effectiveness and Guidelines

Research indicates that these mind-body practices are most effective when integrated into a comprehensive treatment plan. 

• Optimal Duration: Consistent practice for at least 8 to 12 weeks is typically necessary to achieve substantial symptom reduction.
• Frequency: For yoga, practicing 3 to 4 times per week has been shown to produce the largest effect on depressive symptoms compared to less frequent sessions.
• Combination Therapy: Mindfulness-based interventions (MBIs) combined with other treatments (such as yoga or CBT) are often more effective than using meditation alone.
• Mild vs. Severe Depression: Yoga may be sufficient as a standalone therapy for mild depression, but it is recommended as a complementary tool rather than a replacement for medication in moderate to severe cases. 

Core Mechanisms of Action

These therapies target the biological and psychological roots of depression through multiple pathways: 

• HPA Axis & Stress Hormones: Regular practice helps normalize the hypothalamic-pituitary-adrenal (HPA) axis, significantly reducing cortisol levels (the “stress hormone”) by as much as 15%.
• Inflammation Reduction: Both yoga and meditation have been shown to lower systemic inflammatory markers like C-reactive protein (CRP) and cytokines (e.g., IL-6), which are linked to depressive states.
• Neuroplasticity: Practices can increase gray matter volume in the hippocampus and prefrontal cortex, regions critical for mood regulation and memory that often atrophy during depression.
• Psychological Regulation: Meditation trains the brain to disengage from the Default Mode Network (DMN), the system responsible for repetitive negative thinking and rumination. 

Therapeutic Techniques

• Mindfulness-Based Cognitive Therapy (MBCT): A specifically designed program that combines CBT with mindfulness to prevent depression relapse.
• Yoga Framework: Includes physical postures (Asanas), breathwork (Pranayama), and meditation (Dhyana). Breathwork, such as alternate nostril breathing, is particularly effective for calming the nervous system.
• Grounding Postures: Recommended poses for depression include slow, grounding movements like Mountain Pose or Child’s Pose to stimulate the parasympathetic nervous system. 

Safety and Considerations

Professional Guidance: It is recommended to work with trained instructors or therapists, especially when using these practices to manage clinical diagnoses

General Safety: Both interventions are considered very safe with minimal side effects.

Rare Side Effects: Some individuals may experience temporary increases in anxiety or negative feelings when they first become more aware of their internal states.

St. John’s wort

St. John’s wort is a popular herbal treatment for depression. It is believed to work by increasing levels of serotonin in the brain, which can improve mood. through several mechanisms like neurotransmitter reuptake inhibition , receptors modulation and hormonal influences. It acts both through affecting the balance between neuro-transmitters like Dopamine and Serotonin in addition to its active ingredients hypericin and hyperforin.

While research suggests St. John’s wort can be effective for mild to moderate depression, sometimes as effectively as prescription antidepressants, it is generally not recommended for severe depression. 

However, it can interact with certain medications, like oral contraceptive pills and blood thinners like warfarin as well as other antidepressant medications; so it’s important to talk to a doctor before taking it

Omega-3 fatty acids

Omega – 3 fatty acids specifically Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA), are increasingly recognized as effective adjunctive therapies for treating depression.

Foods with omega-3 fatty acids, such as salmon and tuna, may help ease depression symptoms. Omega-3s are believed to play a role in brain function and can help regulate mood.

Effectiveness and Usage Guidelines

Current evidence suggests that omega-3s are most effective when used as an add-on (adjunctive) therapy to standard antidepressants rather than as a standalone (monotherapy) treatment. 

• Optimal Formulation: The most effective preparations typically contain at least 60% EPA relative to DHA.
• Recommended Dosage: Most successful clinical trials utilize doses between 1 and 2 grams per day of an EPA+DHA combination.
• Time to See Results: It may take from 6 weeks to 6 months of consistent supplementation to observe significant improvements in mood.
• Target Population: Patients with elevated inflammatory markers (such as high C-reactive protein) often show the most robust response to EPA treatment. 

How Omega-3s Benefit the Brain

Omega-3 fatty acids influence several biological pathways linked to depression: 

• Anti-inflammatory Action: They reduce the production of pro-inflammatory cytokines that can interfere with brain function and mood regulation.
• Neurotransmitter Support: Omega-3s help optimize the release and activity of serotonin and dopamine, which are critical for mood.
• Membrane Fluidity: They are essential structural components of brain cell membranes, enhancing their flexibility and signaling efficiency.
• Neuroprotection: These fatty acids support neurogenesis (the growth of new neurons) and protect against neurodegeneration. 

Key Considerations and Safety

• Safety Profile: Omega-3 supplements are generally considered safe and well-tolerated.
• Common Side Effects: These are typically mild and include a fishy aftertaste, nausea, or stomach upset.
• Precautions: Individuals taking blood thinners or scheduled for surgery should consult a doctor, as high doses may increase bleeding risk.
• Specific Subgroups: showed Promising results for children, adolescents, and women with postpartum depression, though evidence in these groups is sometimes less certain than in adults with general depression. 

Folic acid

Foods with folic acid, such as spinach and avocado, may also help ease depression symptoms.

The connection between folic acid (and its active form, L-methylfolate) and depression is a significant and well-researched area in nutritional psychiatry. It’s not a cure-all, but it can be a crucial piece of the puzzle for many individuals.

1. The Core Mechanism: Folate and Brain Chemistry

Folate is a B-vitamin (B9) essential for numerous bodily functions. In the brain, it’s critical for:

• Neurotransmitter Synthesis: Folate is needed to produce serotonin, dopamine, and norepinephrine—key neurotransmitters that regulate mood, motivation, and reward.
• Methylation: This is a fundamental biochemical process that helps regulate gene expression, repair DNA, and produce myelin (the protective sheath around nerves). Proper methylation is vital for a healthy, adaptable nervous system.
• Homocysteine Regulation: Folate helps break down homocysteine, an amino acid. High homocysteine levels are linked to inflammation, blood vessel damage, and an increased risk of depression and cognitive decline.

2. The Scientific Evidence

• Epidemiological Studies: People with depression often have lower levels of folate in their blood compared to non-depressed individuals. Lower folate levels are also associated with poorer response to antidepressant medications like SSRIs.
• Clinical Trials: Meta-analyses of randomized controlled trials suggest that adjunctive use of folate (especially L-methylfolate) with standard antidepressants can improve response rates and reduce symptoms more effectively than antidepressants alone. The effect appears stronger at higher doses and with longer treatment duration.

3. Folic Acid vs. L-Methylfolate: A Critical Distinction

This is the most important practical point.

• Folic Acid: This is the synthetic, oxidized form found in supplements and fortified foods. The body must convert it through several enzymatic steps into the active form, L-methylfolate (also known as methylfolate or 5-MTHF).
• L-Methylfolate: This is the biologically active form that crosses the blood-brain barrier and is immediately usable by the brain.
• The Genetic Issue: A significant portion of the population (estimates vary, but potentially 30-60%) has genetic variations (like the MTHFR C677T polymorphism) that reduce the efficiency of converting folic acid to L-methylfolate. For these individuals, taking regular folic acid may be less effective for supporting mood.

4. Who Might Benefit Most?

Supplementation may be particularly helpful for:

• Individuals with treatment-resistant depression (who haven’t fully responded to antidepressants).
• Those with known folate deficiency or elevated homocysteine levels.
• People with the MTHFR genetic variant.
• Individuals with poor dietary intake (e.g., low in leafy greens, legumes, citrus).
• Those with conditions that affect absorption (e.g., celiac disease, IBD) or who take medications that deplete folate (e.g., methotrexate, some anticonvulsants).

5. Practical Advice & Cautions

1. Diet First: Focus on folate-rich foods: dark leafy greens (spinach, kale), lentils, asparagus, avocados, broccoli, and citrus fruits.
2. Testing: If struggling with depression, ask your doctor about checking your red blood cell (RBC) folate level (more accurate than serum folate) and homocysteine level.
3. Supplementation Talk:
   • Discuss with your doctor or psychiatrist before starting any supplement. It is an adjunct therapy, not a replacement for prescribed antidepressants or psychotherapy.
   • If supplementing, consider a high-quality L-methylfolate supplement, as it’s more bioavailable and bypasses the genetic conversion issue. It’s often sold under brand names like Deplin® (a prescription medical food in the US) or as various over-the-counter supplements.
   • Dosage: Clinical studies often use doses between 7.5 mg to 15 mg daily for adjunctive treatment of depression, which is much higher than the RDA (400 mcg). This should be medically supervised.
4. B-Complex synergy: Folate works closely with vitamins B12 and B6. A deficiency in B12 can “trap” folate in an unusable form and also cause neurological symptoms, including depression. It’s often wise to ensure adequate B12 status when addressing folate.

Key Takeaway

Folate, particularly in its active L-methylfolate form, plays a vital supportive role in brain function and mood regulation. For some people with depression, correcting a deficiency or insufficiency can significantly enhance the effectiveness of their overall treatment plan.

Get enough Sleep

Depression can make it hard to get enough sleep, but getting enough shut-eye is important for managing symptoms. Lack of sleep can make depression worse, so aim for 7-8 hours of sleep each night.

Sleep and depression have a profound bi-directional relationship, meaning poor sleep can contribute to the onset of depression, and depression itself often disrupts sleep. Clinical evidence from 2025 indicates that nearly 80–90% of patients with major depressive disorder (MDD) experience some form of sleep disturbance. 

Lack of Sleep (Insomnia) and Depression

Insomnia is the most common sleep complaint in depression, affecting approximately 75–88% of patients. 

• Increased Risk: Individuals with chronic insomnia have a 10-fold higher risk of developing depression compared to those with healthy sleep patterns.
• Biological Impact: Sleep deprivation increases cortisol (stress hormone) levels and pro-inflammatory cytokines, which can interfere with mood-regulating neurotransmitters like serotonin and dopamine.
• Emotional Regulation: Lack of sleep impairs the prefrontal cortex’s ability to regulate the amygdala, leading to heightened emotional reactivity, reduced resilience, and more frequent negative thinking.
• Paradoxical Effect: A single night of acute sleep deprivation can paradoxically and temporarily improve mood in some depressed patients, though symptoms typically return after the next period of sleep. 

Hypersomnia and Depression

Hypersomnia (excessive daytime sleepiness or prolonged nighttime sleep) affects about 25–30% of depressed patients and is a core feature of “atypical depression”. 

• Severity Marker: Patients with hypersomnia often have a more severe illness profile and are three times more likely to experience non-remission (failure to recover) compared to those without it.
• Demographics: It is most common in young adults, rising to roughly 40% in patients under 30, and is more prevalent in females.
• Risk of Relapse: Residual hypersomnia—feeling excessively sleepy even after mood improves—is a significant predictor of future depressive relapse.
• Suicide Risk: Hypersomnolence independently link to higher rates of suicidal ideation in patients with MDD. 

Clinical Consequences

Therapeutic Shift: Because of this deep link, 2025 clinical guidelines increasingly recommend treating sleep disorders (like using CBT-I for insomnia) concurrently with depression rather than waiting for sleep to improve on its own

Treatment Resistance: Both insomnia and hypersomnia link to treatment-resistant depression, making it harder for standard antidepressants to be effective.

Persistence: Sleep issues often persist even after other depressive symptoms fade; if untreated, they significantly increase the chance of the depression returning.

Do something new

When you’re depressed, you’re in a rut. Doing something new or different can help break that cycle and improve your mood. Try going to a museum, reading a book on a park bench, volunteering at a soup kitchen, or taking a language class.

Check with your doctor before using supplements

There is promising evidence for certain supplements for depression, such as fish oil, folic acid, and SAMe. However, more research are important before we know for sure if they are effective. Always check with your doctor before starting any supplement

IN CONCLUSION, While natural remedies can be helpful for managing symptoms of depression, it’s important to talk to a doctor before trying any new treatment. Depression is a serious condition that requires proper diagnosis and treatment. An integrated approach that includes talk therapy, medication, lifestyle changes, and natural remedies may be the most effective way to manage symptoms

Best Diet to prevent depression

Higher fruit and vegetables fiber intake are the best diet to prevent depression, anxiety, low-self-esteem, self-satisfaction and high psychological illness. Women in the highest fruit intake (≥464 g fruit/day) had considerably lower chances of depression by 57%, anxiety. Also lower worrisome by 50%, and psychological suffering by 60% compared to those with the lowest intake of fruit <144 g fruit/day) [2].

Best Diet for Psychological Well-Being

• Recent medical research showed that increase fruit intake reduced the risk for depression. The higher the fruit fiber intake the lower is the risk of depression and low self-esteem. In fact, every 100 g of fruit consumed lowers the risk of depression by 3% [3].

• Increased intake of fruits and vegetables at any time point in life links strongly to decreased distress, anxiety; worrisome and lower risk of depression and sadness [4].

• The associations between fruit and vegetable consumption and the reduction of mental distress, worrisome, anxiety, low self-esteem and depression is further better by changing a person’s level of social support, physical exercises, sport and smoking habits, especially in those at the extremes.

• Fiber from fruits and vegetables was 21% more effective in reducing depression symptoms, anxiety or improving mood than cereal fiber [5].

Natural Diet for Prevention of Chronic Pulmonary Diseases

• In fact, medical research including more than 18000 adults showed that total vegetable, and fruit fiber intakes significantly associates with 40% lower risk of depressive symptoms. Whereas the association of cereal fiber intake with depressive symptoms was irrelevant with a 10% lower risk [6]. The daily intake of fruit or vegetable fiber causes 30% reduction in the risk of depression. The higher the fruit intake the less is the risk of depression.

Top Eight Natural Remedy for Cough

How Can fruits and vegetables be Natural Remedy for Depression ?

Personal neatness and carefulness (in addition to increase personal self-esteem and self-satisfaction. as well as being well-organized, competent and well-planned with a desire to do chores well) associates and links strongly with physically active people.

Mental well-being also links with having lower body weight, higher fruit and vegetable fiber intake and a reduced chance of depression [7]. Adequate intake of fruits and vegetables and their fiber components are reliable in reducing the risk of depression. Additionally, fruit and vegetables can serve the management of depressive symptoms like low self-esteem and self-satisfaction.

How to Fight Depression. What Every Diabetic Should Know?

FRUITS AND VEGETABLES RICH IN FIBERS

Pears and Apples Strawberries and Raspberries. Avocados. Artichoke. Broccoli. Beets. Lentils. Kidney Beans. Split peas and Chickpeas Oats. Pop Corn

BROCCOLI

Broccoli is increasingly recognized as a “mood food” due to its rich concentration of bioactive compounds that target biological pathways leading to depression. Clinical and preclinical evidence in 2025 emphasizes its role in reducing neuroinflammation and supporting the gut-brain axis. 

Key Mood-Boosting Compounds

• Sulforaphane: This sulfur-rich compound, found in high concentrations in broccoli sprouts, is the primary focus of current research. It crosses the blood-brain barrier to reduce neuroinflammation and oxidative stress.
• Folate (Vitamin B9): Broccoli is an excellent source of folate, a critical nutrient for the production of neurotransmitters like serotonin and dopamine. Low folate levels are strongly associated with a higher risk of depression.
• Fiber (Prebiotics): The high fiber content in broccoli supports a healthy gut microbiome. Since the gut produces a significant portion of the body’s serotonin, improving gut health can directly alleviate depressive symptoms.
• Vitamin K and Choline: These nutrients support cognitive function and the growth of new brain cells, which can help mitigate the “brain fog” often associated with depression. 

Observed Therapeutic Effects

• Inflammation Reduction: 2025 studies highlight that sulforaphane activates the NRF2 pathway, which enhances the body’s natural antioxidant defenses. Sulforaphane also lowers inflammatory markers like IL-6, which are high in many patients with depression.
• Glutamate Regulation: Emerging research suggests broccoli sprouts may help regulate levels of glutamate, an excitatory neurotransmitter that, when imbalanced, causes depression and anxiety.
• Prophylactic Potential: Animal studies indicate that a diet rich in broccoli compounds during early life may help prevent the onset of inflammation-linked depression in adulthood. 

Practical Tips for Maximum Benefit

• Choose Sprouts: Broccoli sprouts contain up to 50–100 times more sulforaphane precursors than mature broccoli heads.
• Avoid Overcooking: Boiling can significantly reduce the levels of heat-sensitive nutrients like Vitamin C and the enzyme required to produce sulforaphane. Steaming for 1–3 minutes is important to preserve these beneficial compounds.
• Consistency: Regularly including broccoli in 3–5 meals per week lowers overall risk of depressive symptoms, particularly in women